100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

Navigating the holidays can feel like a balancing act, but it doesn’t have to! In this episode. Here’s how to enjoy the holidays guilt-free while staying true to your goals.  - practical strategies to savour your favorite foods, avoid overindulgence, and wake up feeling proud of your choices - mindset shifts like the Traffic Light System and actionable tips for handling food pushers It’s not about sacrifice—it’s about balance and building confidence. Tune in and transform your approach to holiday eating. Don’t forget to like, share, and subscribe for more empowering episodes! Let’s start with the big question: Why does food feel so hard to control in the first place? Here’s the core issue: most of us are stuck in a toxic cycle. We restrict, we crave, we binge, and then we start over. And it’s not because you’re weak or lack discipline—it’s because restriction creates the very cravings you’re fighting. Think about it. The more you tell yourself, “I can’t have this,” the more power that food holds over you. How many times have you gone to a party or a dinner, determined to ‘be good,’ only to leave feeling stuffed and miserable because you gave up halfway through? It’s not your fault. Most plans don’t teach you how to enjoy food AND stay on track. Does this sound familiar? Like you’re either 100% on or completely off track? You’re either chasing fat loss with everything you’ve got, or you’ve just said, “Screw it,” and let the holidays take over. One of my clients, Sarah, came to me with this exact struggle. Every holiday season, she felt like she’d blow her progress. She’d promise herself, “This year will be different,” only to end up frustrated and stuck in the same cycle. But here’s the thing: Sarah’s problem wasn’t that she couldn’t stick to her plan. The real issue was how she viewed her goals and progress. She was trapped in the ‘on a diet or off a diet’ mindset. No balance, no in-between. And let’s be real—this isn’t just about food. That all-or-nothing mindset shows up in other areas too: your workouts, your habits, even how you see yourself. _________ holiday eating tips, guilt-free holidays, enjoying the holidays, holiday food balance, mindful holiday eating, stay on track holidays, food freedom during holidays, confident eating, healthy holiday habits, balanced holiday meals, holiday nutrition strategies, savoring holiday food, no guilt holiday eating, stress-free holiday food, food choices holidays, food mindset holidays, eating tips Christmas, food tips Thanksgiving, avoiding holiday bingeing, food confidence, holiday wellness, guilt-free Christmas meals, mindful Thanksgiving eating, how to enjoy holidays, food freedom strategies, balanced diet holidays, overcoming holiday overeating, healthy holiday guide, tips for holiday dinners, managing holiday meals, enjoying Christmas guilt-free, celebrating without overeating, guilt-free Thanksgiving meals, enjoying family dinners.

what are the consequences if someone just kind of thinks, oh, I can just skip over that mindset stuff and just ill just follow this, you know, workout plan and diet. I know what to do but not doing it Its easy to think “ theres no tangible benefit. Theres no way to measure this etcetc” Body image Tangible outcomes Why - if you don't feel like youre going to change You don't see Always having a diet mentality This is how i am so i need to prove it, i cant take the time to focus on other things How can i see this differently How can i tell a different story Whats another way of viewing this Old coaches Pen paluskis podcast Time pressure Process focused Track that thought Motivation When KNOWING WHAT TO DO isnt enough Having a plan isnt enough Why is it detrimental to wait until you achieve X or you get your shit together with food before you start working on mindset? When you improve your mindset, you’ll notice things like: Less all-or-nothing thinking, fewer instances of self sabotage, stronger self control, more resilience... Which obviously makes things like getting to the gym and hitting your macros much easier. And when you’re consistent with health behaviors... That ^ will improve your mindset (think: more belief in yourself and your abilities) Emotional regulation; noticing it… the STOPP method, the ACBDE method For those that are busy AF and aways trying to check boxes, how can we promote slowing down and seeing awareness and related habits as huge progress? Cognitive dissonance Lockdowns More social media More impatient More comparisons online More ai and artificial BS Questioning body image fears When all you do is focus on your body,,,, and in a negative way… picking negatives… waht do you think is going to come of it. Visualise how i want to show up - use this as showing up as your futjure self not as yourself now FIND KASEY AT her podcast; Not Another Mindset Podcast https://www.instagram.com/coachkaseyjo/

#perimenopause In this episode of 100% Real with Ruby, we dive deep into why those once-effective diets and workout routines just aren’t cutting it anymore. Ruby walks through the physiological changes that happen as we age, how stress impacts us differently, and why it’s not you—it’s your approach that needs a reboot. From understanding metabolism to building a lifestyle of resilience, Ruby provides practical steps and a fresh perspective for women navigating the frustrations of evolving bodies and goals. Timestamps & Subtopics: (00:00) Introduction: Setting the stage—why the “old ways” of dieting aren’t delivering the same results. (01:12) Why “Eat Less, Work Harder” is Outdated: The trap of calorie deficits and high-intensity training. (02:21) Changing Bodies, Changing Needs: How metabolism and hormonal changes affect weight and energy. (04:04) Metabolism Myths Busted: Ruby explains the truth about metabolism and the importance of muscle mass. (05:20) Caloric Deficit Reality Check: Why drastic cuts harm more than help. (07:56) The Dangers of “All-or-Nothing” Thinking: Shifting from restrictive habits to a sustainable balance. (09:34) Why Your Body Holds Onto Calories: How scarcity mentality affects calorie processing. (12:41) Daily Movement’s Hidden Impact: NEAT (Non-Exercise Activity Thermogenesis) and its role in overall calorie burn. (13:48) Juggling Life, Hormones, and Fitness Goals: Managing additional stresses and the hormonal challenges for women. (18:42) Training to Build, Not Burn: The real purpose of training—building muscle for lasting transformation. (19:46) Recovery Isn’t Optional: The power of rest and recovery for sustainable results. (21:25) Alcohol and Fitness: Understanding the effects of alcohol on your body and metabolism. (23:20) Resisting the Allure of “Quick Fixes”: The mindset shift needed for long-term progress. (24:29) Self-Talk and Mental Resilience: How to focus on positive, productive energy in your fitness journey. (26:54) Actionable Steps: Key steps for sustainable success: focus on protein, progressive overload, recovery, and mindset. Key Takeaways: Outdated Diet Myths: The old “eat less, do more” model doesn’t work as we age. Metabolism and muscle preservation are crucial for sustainable progress. Mindset Shift: Moving from a “dieting” mentality to a performance-based approach can lead to better health and body composition. Sustainable Steps: Simple but effective actions—such as increasing NEAT, hitting protein goals, and prioritizing rest—are game-changers. Importance of Recovery: Building resilience and allowing your body to recover is as vital as any workout.

Sharons Journey over the years has been AMAZING and one to talk of... through a host of health issues, perimenopause and navigating this thing called LIFE... you dont exist in isolation all to do with food and training theres so much more to this ! STOP JUDGING YOURSELF for where you are right now, past failures, whatever it is. sharonrichardsspiritualmedium@gmail.com sharonrichardsspiritualmedium sharonrichardsspiritualmedium.com

submit questions or topics here Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. But if you’re over 35 and haven’t spent at least a year focused on building muscle, there’s a reality check here: you’re likely losing up to 1% of muscle per year since the age of 30. That’s muscle loss due to aging, and if left unchecked, it can lead to weaker bones, a slower metabolism, and less functional strength. Building muscle after 35 takes intention, planning, and dedication, but the benefits are life-changing. It can make daily activities easier, boost metabolism, and help you stay fit and healthy in the long run. Eat the right amount to support muscle growth while staying lean. Prioritize protein intake consistently every day to fuel muscle maintenance. Incorporate strength training with progressive overload to push your muscles and encourage growth over time. Work with a coach; time machine to your best results - surpass what you think possible you need that outside guidance for your training to maximize your results - technique and form can make a world of difference in achieving your muscle-building goals. Building muscle isn’t just a physical shift; it’s a psychological one. Many people find it tough because the visible progress is slower and less noticeable than with weight loss. Add in factors like social expectations, the pressure to be “bikini-ready” by summer, or even fluctuations from things like PMS, and it can feel like a constant struggle to stay the course. Here’s what you need to know to stay motivated: Accept that progress will be slower and less visible. It’s okay if you’re not seeing big changes every week. This is normal for muscle building. Remember the big picture. Building muscle is about creating a strong, resilient body—not a temporary look. Commit to your goals, even when they feel counter to social norms. Ignore quick-fix trends and embrace the longer-term benefits of true muscle growth. . Building muscle is challenging not just because of the physical work but because of the mental patience it requires. You have to be okay with not seeing much progress, or at least not seeing it as fast as you might want. That’s hard. You might feel uncomfortable in your clothes for a while, you might feel bloated, especially around your PMS if you’re a woman, or just a little out of place in your own body sometimes. And those feelings are tough – they can mess with your motivation. But that’s what it takes if you want to build a solid, muscular foundation. And yeah, it’s probably harder to stick with because it’s not what’s promoted out there. people give up on building muscle because they’re not mentally prepared for the slower progress. But if you stick with it, if you push through the slow stages and keep doing the work, I promise, it’s worth it. You’re building something sustainable and strong – not just a quick fix.

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want * hard training isnt alwayss for growth - effective sets - progressive stimulus, debunk it and mistakes - EMG ** honest effort ** 8 second reps 1) short-term - peri-workout nutrition 2) long-term - the importance of being at least around maintenance caloires, if not in a surplus, in order to fuel training adaptations Talk about me doing all the right training and training hard but then not having enough fuel there It worked until it didn’t The worst fate is grinding so hard but not eating enough to see the changes youre hoping for 3) pros and cons and differences between maintenance and a surplus. Thoughts? - different sensations so things feel tight Training is the trigger Nutrition is permissive * moderate surplus The ONE thing that holds people back from seeing results @nikias_fittotransform

the one mindset shift that will help you stay the journey for your best results note.... its not only the scale weight that can set you off, its not only seeing yourself in progress photos either. its the constant body checks, mirrors, how your clothes feel. yes even that...

@irisdeadlifts @transformxruby Why time outside of a deficit is so important even if you have fat to lose.. Theres things that need to be addressed so that fat loss can be short, sharp and effective LEARN FROM THE LESSONS - you need self awareness When you do hard things and over come them… if its in line with the life you want to live, who you want to be, - you feel so good for it The moment you decide to diet, fatigue can start peaking because now your mind is on “less calories” blah bloah blah FAT LOSS IS HARD when you do it right - maintenance is easy Thats how it should be only its not Everything in life requires effort. 😜 If anyone sells anything as “effortless,” rest assured they’re full of shit. By nature, life in maintenance is more flexible and has more freedom than a calorie deficit. But it’s not mindless or effortless. Too many think that “after the diet,” they can just go back to “normal” and expect to maintain their progress. Tracking As adults we hate being bad at things LEAN IN to maintenance Talk about ali…. Track to learn about how you feel with food and whats in food Body positivity & self compassion ….. Timelines make it hard to allow yourself to get there Also summer comes around every year and we all think hat we need to shred for it and fuck ourselves over Youre going to mess up - relapse HOT TAKES https://www.instagram.com/p/DAQZpZaRi5l/?img_index=1 BEING OKAY WITH NOT MUCH CHANGING + COGNITIVE BIASES/DISTORTIONS Body image & neutrality even when you want to change your body Self talk We all have that one thing we hate but we feel great after You don't get comfy with something new by avoiding it Stress management “We are a luxury” we actually arent…. We are a first line intervention Pausing is a super power

Why People Believe It: The calorie-burning nature of cardio creates the impression that more cardio equals more fat loss. The immediate sweat and heart rate spike make it feel like the fastest way to slim down. Why It Seems True: Cardio does burn calories and can contribute to fat loss, but it doesn’t address the bigger picture of body recomposition.

https://www.instagram.com/jace_lopez_/ @transformxruby SO much in this episode SO SO much breathing - bracing with progress and not much changing This doesn’t happen linearly Changing programs or things not working because the weight stopped going up ** this is why having lower rep hard training helps because you recruit them more Nutrition & lifestyle factor into this fatigue too And this is why things feel hard but aren’t effective for results • Higher reps talking about that part jace said • We do need more time under tension too so theres places for this. 10- Guys see more change Booty bands There are no pushing muscles. Muscles pull – it helps to imagine this for muscle centric movement • Focusing on core and bracing • Breathing is underrated • Its hard to get the best out of exercises if you aren’t optimizing for this I want to talk about nutrition for results now. We did training for results ** speaking of the running